Keep in mind that when you're shadow boxing, you're not just doing it to throw some punches. You're supposed to try and simulate an actual fight, pretend there is really another person there attacking and defending and moving around. You want to keep realistic strategy in mind and move around like you're actually trying to accomplish something.

As for your technique, you really need to try and relax. Keep your shoulders and arms loose. You also seem to only be throwing the punch for about half the extension and then just letting your hands fly the rest of the way. You want to fully extend those punches or you're really going to be cutting off a lot of the power potential.

Keep your elbows more tucked in closer to your body. Your elbows are sticking out when you punch and it really disconnects your punches from your body, effectively causing you to throw more arm punches. This looks like especially a problem for your hooks. You want to try and keep your elbows pointed down at all times. Every time you throw a hook your elbow is pointing straight out and it's making your hooks slow, awkward and easily readable.

You're turning your body, but you're still not getting your body behind your punches very much. This seems to be largely due to the problems with your stance and your body is just a bit out of sync with your punches. You want to make sure your punches feel like they're connected to your whole body from your shoulders to your hips to the balls of your feet. Everything must move together, otherwise you're turning your body for nothing.

You're also holding your fists directly in front of your face it looks like and your stance is a little wonky. You should try pointing your lead shoulder more towards your target with your lead hand just out front and your rear hand close to your jaw. This way you're in a better position to defend and you're in the perfect position for cleanly launching punches.

It's good to shadow box in the mirror so you can see what's going on, but don't turn your head away from your target to look at the mirror. This is a bad habit. I actually am terrible about looking at things other than my opponent when I'm in the ring and I pay for it. You have to stay focused on your target. When using the mirror, act like your reflection is your opponent. When turning away from the mirror, stay focused on your target rather than looking over your shoulder at the mirror. This is also really throwing off your technique.

Thank You, this is exactly what I am looking for. Things were a little more akward than usual because I was trying to Shadow Box in the mirror and face the camera at the same time, I think I confused myself lol.

Usually I SB like I am in a fight - I was just trying to throw hands for this session.

Anything I was doing good lol?

The Things My Trainers Always used to yell at me for is the same things:

1. Not Moving My Head

2. My elbows always being wide on pucnhes

3. My Cardio

I am trying to tune up everything before I join another gym (when I move) - I have been running about 2.5 Miles Everyday for my cardio and just trying to improve and force myself to change the things I've always been to stubborn to do.

Heres a big tip for you, if your trainer is not happy with your cardio then jogging 2.5 miles won't really help it. Hitting pads is a different form of cardio, you can work on this by doing interval sprint training.

Heres a big tip for you, if your trainer is not happy with your cardio then jogging 2.5 miles won't really help it. Hitting pads is a different form of cardio, you can work on this by doing interval sprint training.

I am aware of the Aerobic and Anaerobic debate.

Yes, I am also doing sprints, hill running, and Ross Style Training

I find both methods of cardio valuable - aerobic plays a big factor in recovery.